Abdominals

You’ve Got 8 Minutes Workout

My son was home sick from school today, which changes a mothers’ schedule somewhat – actually quite a lot.

We all have to adapt to the fluctuations in our schedules, so adapt I did. I converted the 14 Minute Workout I had planned for today into an 8 Minute Workout. Not only do we need a repertoire of different workout combinations but ones of varying duration, for days like these.

8 Minute Workout 

Part 1: 4 Minute Countdown

Complete as many sets of this combo as possible with precision:

Funny, I put this combo together, then noticed it was very similar, (not exact) from Bodyrock’s so you can click here to view the combo to get a feel for it. In my version there is one push up and important to note the complete squat movements between each transition. This combo can be done without a sandbag, bodyweight only.

Start holding Sandbag with parallel grip throughout combo.

Squat down place sandbag on floor & Jump to Plank

+ 10 Mountain Climbers

+ 1 Tricep Push Up (flex arms parallel to body)

+ Jump Forward to Squat

+ Clean Sandbag to chest (finish clean in a squat) [here is a link which shows how to do a clean – just ignore the Bent Over Row part in the link]

+ Sandbag Overhead Press simultaneously Lunge Right Leg Back

+ Lower Sandbag to Chest simultaneously returning Right Leg to centre Squat

+ Sandbag Overhead Press simultaneously Lunge Left Leg Back

+ Lower Sandbag to Chest simultaneously returning Left Leg to centre Squat

From Squat Lower Sandbag to Floor

This equals ONE set. Repeat from the beginning until the beeper sounds.

I completed 14 Sets in 4 Minutes.

 

Part 2: 4 Minute Mixed Tabata

6 Rounds of two intervals: 10 seconds Rest + 30 Maximum Effort

Repeat this sequence three times.

1. Skipping High Knees: 81 – 80 – 78

2. Lying 6-Inch Leg Raises: 16 – 17 – 16

(Lying on your back, legs outstretched, hands under pelvis -palms down, to round the lower back into the floor by tipping the pelvis – pubic bone pops up. Upper body sustains quarter crunch throughout. Raise legs about 18 inches off the floor – using the abdominals – the lower back should not pop off the floor. Lower the legs by 6 inches then back up to the original start position. Repeat lower legs by 6 inches, raise legs up to original start position etc.) If this is easy then you’re probably not doing it properly. Ensure not to distend your abdominals -draw them inward and do not use psoas.English: At sea aboard USS Bataan (LHD 5) Sept...

Beginners should do crunches instead. Or just practice the upper body crunch with hands under pelvis as described keeping feet on the floor – practicing to press the lower back into the ground without distending the abdomen. We can all benefit from practicing this.

Cool down with 4 x 100 skips w/ rope (legs parallel & glued together).

45 minutes Ashtanga Yoga Standing series [always including A&B] and first 12 seated postures – a few vinyasa + 3 Backbends + close).